Why Every Man Should Lift Weights

By: David Wilson

When people think of lifting weights and gym rats they make fun of them and
often have the persona of meat heads that only like to lift weights and call
everyone bro. Im here to tell you what lifting weights can do to improve your
body in overall performance and that it just makes you better.

Body Improvements
Everyone knows that if you lift weights then you get bigger. The reason why you
get bigger from lifting the weights is because every time enough stress is put on a
muscle or muscle group it starts to tear the muscle fibers forcing them to grow
back bigger, stronger, and more effective during performance. Not only do you get
bigger and stronger but if you do certain types of lifts and or certain types of

movements with the weight you can also get faster and more explosive. You get in
shape by lifting weights and overall you end up with a better looking body than
you had before.

Flexibility and Speed

Lifting also helps with flexibility. How low you can go on a squat, how your
muscles expand and contract during certain lifts. The more limber and stretch out
muscles and tendons stay the less prone you are to injury and it helps with your
overall speed. Lifting also helps you keep fast twitch muscles longer. These
muscles help with your explosiveness, quickness, and again overall speed.

My Lifting Schedule/ Workouts weekly

(Offseason)
Monday (Chest):
1.
2.
3.
4.
5.

Leverage Incline Chest Press (3 sets of 10 reps, 1 min rest)

Flat Bench Press (3 sets of 10 reps, 1 min rest)
Dumbbell Flyes (3 sets of 10 reps, 1 min rest)
Dips (3 sets of 10 reps, 1 min rest)
Dumbbell Straight-Arm Pull-Over (3 sets of 10 reps, 1 min rest)

Tuesday (Arms):

1.
2.
3.
4.
5.
6.
7.
8.
9.

Rope Push-Down (10x3)

Dips (10x3)
French Press (10x3)
Close-Grip Bench Press (10x3)
Straight-Bar Push-Down (10x3)
Barbell Curl (10x3)
Preacher Curl (10x3)
Dumbbell Curl (10x3)
Reverse Curl (10x3)

Wednesday: REST
Thursday (Back):
1.
2.
3.
4.
5.
6.
7.

Reverse-Grip Pull-Down (10x4)

One-Arm Dumbbell Row (10x4)
T-Bar Row (10x4)
Bent-Over Barbell Row (10x3)
Seated Cable Row (10x3)
Deadlift (10x4)
Back Extensions (10x3)

Friday (Shoulders):
1.
2.
3.
4.
5.
6.
7.

Seated Side Dumbbell Lateral (10x6)

Dumbbell Press (10x4)
Barbell Front Raise (10x3)
Cable Lateral Raise (10x3)
Rear Dumbbell Lateral (10x3)
Rear Cable Lateral (10x3)
Dumbbell Shrug (10x6)

Saturday (Legs):
1. Laying Leg Curl (10x4)

2. Seated Leg Curl (10x3)

3. Single-Leg Curl (10x3)
4. Stiff-Legged Deadlift (10x3)
5. Leg Extensions (10x2)
6. Leg Press (10x4)
7. Hack Squat (10x4)
8. Front Squat (10x4)
9. Lunge (10x3)
10. Legs Extension (10x4)
Sunday: REST
This workout is to gain mass and size, so it would be heavier weight on all of the
sets and reps.